---
title: Breathing Techniques
created: 2025-10-08T05:07:10
modified: 2026-02-12T16:37:32
---

It’s this thing we do [20,000 times per day](#1), but we never really stop to consider how we’re actually doing it—or whether we could be doing it better.

# 1

On average, a healthy adult takes about **12–20 breaths per minute** at rest. Let’s calculate the approximate number of breaths per day step by step.

1. **Average breaths per minute:** Let’s take the middle value, 16 breaths/min.
2. **Breaths per hour:** 16 × 60 = 960 breaths/hour
3. **Breaths per day:** 960 × 24 = 23,040 breaths/day

So, a typical adult breathes roughly **23,000 times per day**.

---

* Breath Counting
	* 默念：1, 2, 3, …
	* 默念：in, out, in, out, …
	* 默念：
		* “Breathe in, my mind clears”
		* “Breathe out, my body relaxes”
	* 默念：
		* “Relaxation flows in”
		* “Stress flows out”
	* 默念：
		* “I receive the suffering of others and transform it into peace and joy.”
		* “I send peace and joy to all beings, without exception.”
* Breath Control ([Diaphragmatic/Belly/Abdominal Breathing](https://www.medicalnewstoday.com/articles/diaphragmatic-breathing) 腹式呼吸)
	* Normal breathing is relatively _shallow_ and does not use the full capacity of the lungs.
	* Diaphragmatic breathing is a _deep_ breathing exercise that fully engages the diaphragm and increases the efficiency of the lungs.
	* Steps
		* Place one hand on the chest; place the other hand on the stomach
		* Breathe in through the nose; breath out through the mouse
			* Try inhaling **through your nose** and consciously **draw the air back**, parallel to the roof of your mouth—**not upward—since y**our **nasal cavity has more room backwards** than upwards. This subtle shift reflexively engages **deep diaphragmatic breathing**, which improves **oxygen efficiency**, supports **nervous system regulation**, and enhances **mental clarity** and **sleep quality**. Practicing this method **2–3 times daily** can help your body adopt it naturally during sleep. For more, check out this [Instagram reel by @kaizben](https://www.instagram.com/reel/DKyvmGzPAbQ/?igsh=b3YwYXI1MHc0a2J0).
		* Abdomen releases outwards when inhaling and expands inwards when exhaling
		* The chest remains still
* 142 高效呼吸法：一吸四憋二呼
	* 讓淋巴系統充分排除毒素
* Equal Breathing
	* Take a slow inhale through the nose that lasts for the count of 3
	* Exhale slowly through the nose for the whole count of 3
* [Coherent Breathing](https://youtu.be/8343-jcXj5k)
	* is a slow, rhythmic breathing technique where you inhale and exhale through your nose for an equal amount of time, [typically 5–6 seconds each, to create a balanced 5–6 breaths-per-minute pace](https://youtu.be/Vi0_7idqcFI).
* Extended Exhaling
* [Box Breathing](https://sketchplanations.com/box-breathing): inhale-hold-exhale-hold
	* Count to 4 and slowly inhale.
	* Count to 4 and hold your breath.
	* Count to 4 and slowly exhale.
	* Count to 4 until you inhale again.
* The Lion’s Breath Technique
	* Sit in a comfortable position with a slight forward lean and your hands on the floor
	* Focus your gaze on the tip of your nose
	* Inhale deeply through your nose
	* Open your mouth, stick your tongue out and down to your chin
	* Exhale forcefully with a “HA!” sound. Note: Limit the forcefulness of the exhale if you’re a beginner.
	* Repeat 2-3x
* The 4-7-8 Breath Technique
	1. Inhale through your nose for a 4-second count
	2. Hold your breath for a 7-second count
	3. Exhale through your mouse for an 8-second count, making a “whoosh” sound through placing the tip of your tongue on the ridge behind your upper front teeth.
	4. Repeat 3–5 times.
* The Physiological (Mindful) Sigh (to reduce stress, promote relaxation, improve sleep, lower resting heart rate, stay in or return to a calmer state, and enhance mood)
	* Double-inhale through your nose (with no exhale in between!), to maximally inflate your lungs
		* 1 deep inhale through the nose
		* 1 short inhale to top up
	* Long exhale through your mouth until you are lungs-empty (to offload the max amount of CO2)
	* Repeat 2–3 cycles
* The Cyclic Hyperventilation (to increase alertness and enhance focus)
	* Take a deep inhale through the nose, immediately followed by a deep exhale (active or passive) through the mouth
	* Repeat 25x, then fully exhale until lungs are empty and hold for 15-30 seconds

---

# 4-7-8 呼吸法

這個方法由 [Andrew Weil](https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/) 博士推廣，能幫助身體快速放鬆，甚至有助於睡眠：

1. **吸氣（4 秒）:** 用鼻子緩緩吸氣，默數 4 秒。
2. **憋氣（7 秒）:** 屏住呼吸，默數 7 秒。
3. **吐氣（8 秒）:** 用嘴巴緩緩吐氣，持續 8 秒。
4. 重複 3–5 次，就能感覺到身心明顯平靜下來。

# 箱式呼吸法（Box Breathing）

這是美國海豹部隊用來在壓力下保持冷靜的技巧：

1. **吸氣（4 秒）:** 用鼻子緩緩吸氣，默數 4 秒。
2. **憋氣（4 秒）:** 屏住呼吸，默數 4 秒。
3. **吐氣（4 秒）:** 用嘴巴緩緩吐氣，默數 4 秒。
4. **憋氣（4 秒）:** 再次屏住呼吸，默數 4 秒。

[想像一個正方形，每個邊都是 4 秒](https://sketchplanations.com/box-breathing)，跟著節奏繞行，就能穩定心率，找回專注。

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# 冰人呼吸法 [Wim Hof](https://www.wimhofmethod.com) [Breathing Method](https://www.youtube.com/watch?v=nzCaZQqAs9I) [^1]

## ① 進行 30～40 次強力深呼吸（Cyclic Hyperventilation）

* 鼻子吸、嘴巴呼。
* 每次吸氣都像海浪般帶動腹部與胸部。
* 強力但不要用力過度，節奏穩定即可。

## ② 最後一次呼吸：深深吸滿 → 完全吐氣

* 在第 30~40 次的最後一次：盡可能深吸氣、完全吐氣。

## ③ 屏息（Retention）

* 吐氣後憋住呼吸，直到自然出現「想吸氣」的反應。
* 通常為 1~3 分鐘。

## ④ 恢復呼吸（Recovery Breath）

* 當需要吸氣時：
	* 深吸一大口氣，填滿肺部但不吐氣。
	* 憋住 10~15 秒，再放鬆吐氣。
* 完成一回合。

## ⑤ 重複以上步驟（①～④），做 3~4 輪/回合

[^1]: [The Wim Hof Method](https://www.wimhofmethod.com) is a comprehensive mind-body training system built on three pillars: **Breathing Technique**, **Cold Exposure**, and **Mindset & Commitment**.（是一套整合「呼吸控制」、「冷療訓練」與「意志專注」的完整身心鍛鍊系統）